Tofu is condensed soy milk that people press into blocks of different firmness. It is a nutrient-dense food that is high in protein and contains all the essential amino acids your body needs.
Like most plant foods, tofu contains several antinutrients. These compounds are naturally found in plant foods and lower your body’s ability to absorb nutrients from food สมัคร UFABET
Tofu contains these two types of antinutrients:
- Phytates: These compounds may reduce the absorption of minerals such as calcium, zinc, and iron.
- Trypsin inhibitors: These compounds block trypsin, an enzyme needed for the proper digestion of protein. This may also cause indigestion, trigger abdominal pain, and reduce the absorption of certain minerals.
Antinutrients aren’t typically a cause for concern if you follow a varied, nutrient-rich diet. However, these compounds may make it more difficult to meet your nutrient needs if you follow a nutrient-poor or very restricted diet.
Soaking or cooking soybeans is a good way to reduce their antinutrient content.
Sprouting is another helpful strategy. According to one older study, sprouting soybeans before making tofu reduces phytates by up to 56%. And trypsin inhibitors by up to 81% while increasing protein content by up to 13%.
Fermentation can also reduce antinutrient content. For this reason, the nutrients found in fermented, probiotic soy foods. Such as miso, tempeh, tamari, and natto — tend to be more easily absorbed.
In certain cases, antinutrients may even provide a few health benefits. For example, phytates may act as a natural iron regulator, protecting your body from absorbing high levels of iron from animal foods.